Drill reprinted from the March, 2001 issue of The Pole Vault Standard. Row and Throw Drill Great for Beginners Purpose: Learning to Vault Above the Hand Hold Style: Straight Pole Vaulting 1. Select a grip so that the vaulter can move the pole vertical from 4 steps: R-L-R-L. 2. Use regular grip 3. On the left support step, R-L-R-L, start the pole plant 4. On the right support step, R-L-R-L, the right hand is moved up in front of the forehead. 5. On the take-off step, R-L-R-L, extend both arms before the pole tip hits the back of the box. 6. At take off, the vaulter drives up through the take-off. 7. As the vaulter drives up through the take-off and starts the swing up, the vaulter rows with both arms. 8. As the vaulter swings up to the vertical, there is a continuous action as pressure is kept on the left arm and the left arm pulls on past the left side of the body. **To simulate the action, we start by standing by a fence with a medicine ball. The vaulter faces away from the fence. The action is to row with both arms and then release the ball back over the fence in a continuous motion resulting in a turning action. **The same action is then repeated into the vaulting pit with the vaulter seeing how high he or she can jump above their hand hold. This drill has been very effective for teaching beginning female vaulters to vault above their hand hold. It is not uncommon for our vaulters to do 30-40 of these in one session.   Past Drills